Which muscles does the romanian deadlift (barbell) work?

The romanian deadlift (barbell) mainly works your hamstrings and glutes. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the romanian deadlift (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Romanian Deadlift (Barbell): how to do it and muscles worked

The romanian deadlift (barbell) mainly works your hamstrings and glutes, with help from your lower back. You need a barbell.

Muscles worked

Main

Helping

Lower back

How to do the romanian deadlift (barbell)

1
Stand holding a barbell at your thighs with feet hip width apart and a soft knee bend. Pull your shoulders back and brace your core.
2
Push your hips back and slide the bar down along your thighs with a flat back until you feel a deep hamstring stretch, around mid shin. Squeeze your glutes to stand tall.
3
Lower over about three seconds and breathe in as you go down, then breathe out as you stand. Keep the knees only slightly bent throughout.

Form tip: Keep the bar touching your legs and do not round your lower back; stop when your back would start to round.

Common questions

Which muscles does the romanian deadlift (barbell) work?: The romanian deadlift (barbell) mainly works your hamstrings and glutes. It also involves your lower back.
What equipment do I need for the romanian deadlift (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the romanian deadlift (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.